Posted: 8/18/2007 3:20:41 PM EDT
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Hey guys. I have lost about 35 pounds in the past 6-8 weeks. I was in the contest at the beginning of the year but broke my foot and got lazy while I was healing. I am trying to get faster on my runs and I just dont know what to do. I played football for 13 years so I never had to do any real distance running. Right now I am running a mile in just under 10 minutes and I am trying to get into the 8 minute mile range. I have been at it for a while and I just dont seem to get any faster. What do I do? ETA I'm 6'5'' 310 and approx 27% BF according to the army standard |
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My friend went from very average runner to qualify for nationals in triathlon in just a couple years. He is 27 now. He swears by the Pose running method. I'm convinced this is the way to go (if I could get off my butt). |
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Something that may help you improve your time, besides improving your form, is a tempo run. Basically start with a warmup for about 5mins run at a comfortable pace, then sprint for 30 seconds, then jog at a comfortable pace for 2mins, then sprint for 1min, then 2mins at a comfortable pace. Keep increasing the time you sprint for 30 seconds up to about 2mins or higher if you want, then work your way back down. You can tweak this and adjust the times you jog or sprint to fit you best. I did this for a couple months and my 2mile run time went from about 15mins to a little over 13mins. Other then that just keep running, running makes you better at running, also be sure you have a good pair of shoes and should probably get a new pair of shoes every 6 months or so, depending on how much wear and tear they have. Shin splints are not fun. I'm not the fastest runner by far I dislike running alot, and I've been lazy over the summer, but from my experience with Army PT, this is what I would recommend. |
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definition, taken from Daniels’ Running Formula (Human Kinetics): "A tempo run is nothing more than 20 minutes of steady running at threshold pace." (He goes on to say that 20 minutes is ideal, but may be varied to suit the needs of a particular course.) Without getting too technical, threshold pace is the effort level just below which the body’s ability to clear lactate, a by-product of carbohydrate metabolism, can no longer keep up with lactate production. Daniels states that this pace is, for most people, about 25 to 30 seconds per mile slower than current 5K race pace. |